A good outside exercise arsenal will include three clothing layers and a handful of accessories.

Just because St. Louis temperatures in February hover in the 20s and 30s doesn’t mean you have to trade the area’s beautiful trails and parks for boring treadmills and stationary bikes. With the right clothing and accessories, runners, walkers, cyclists and hikers can conquer the cold and stay outside.

I’m currently training for the Go! St. Louis Marathon on April 10, which means the bulk of the training will be done in the winter. On a blustery Saturday morning in early January, I pulled out some old running tights and a long-sleeve fleece shirt and headed out for a training run, nearly freezing to death by mile six. The clothing I chose kept me warm enough during the first part of my run, but once I’d worked up a good sweat, I was shivering.

That’s because I forgot that it’s all about layering when it comes to exercising outside in cold weather months, according to Katie Schoenholz, who buys all the gear inside the six St. Louis-area Fleet Feet stores.

A good outside exercise arsenal will include three layers and a handful of accessories based on your preferred sport.

Clothing

Base layer – The base layer should be fairly fitted so that there is a minimum amount of air between the skin and the garment that has get and stay warm. The fabric of the base layer (and all other layers) should NEVER be cotton, but instead a moisture wicking synthetic or wool. The base layer also should be long enough to tuck in to prevent cold air from getting inside your clothes.

For cyclists, the base layer needs to be wind proof, according to Doug Nishimura, the service manager for the area’s two Swim Bike Run stores in Town & Country and O’Fallon, MO. “It’s all about wind blocking when you’re riding,” he says.

Middle layer – The middle layer should be heavier than the base layer and looser fitting so that it can be worn over the base layer and with or without an outer layer. Again, it should NOT be cotton, but instead be a fabric that will dry quickly. “Keep in mind that the wetter your body feels, the harder it will be for it to regulate temperature and the colder you’ll feel,” Schoenholz says.

Outer layer – The main purpose of the outer layer is to provide protection from wind and water. But it should also have venting so that airflow can help keep the inside layers dry. Ideally, venting will be in the back and placed so air can flow through the garment but rain doesn't get inside.

Accessories

Good accessories can make or break an outdoor winter workout. Gloves are a no-brainer. And hydration has to be considered, even in the cold. Fewer hours of sunlight means a lot of exercisers will take to the streets and trails in the dark, so reflectivity is a consideration, as well.

Cyclists need arm warmers and knee warmers and either a neck gaiter or buff. Runners and walkers may want a balaclava to cover their head, face and neck or a hat and a neck gaiter combination.

“I like the hat and neck warmer because it’s more versatile and you can shed a one piece or the other if you don’t need it,” Schoenholz says.

Flexibility is another benefit of layering. Some of the layers purchased to wear during winter training will work for races in March, like the Michelob Ultra St. Patrick’s Day Parade Race on March 12 or the Go! St. Louis Marathon or Half-marathon on April 10.

Schoenholz and Nishimura suggest visiting a store to determine what pieces are going to work best for you. Fleet Feet and Swim Bike Run both have professionals who know what questions to ask to help you make the right decisions about gear.

And once you’re outfitted, go show off your new stuff. You can find a listing of some winter races at Fleet Feet’s site here or join group ride with Swim Bike Run.

Michelle Cox is a wife, mother and professional freelance writer/communications specialist. She’s also a NASM certified personal trainer and AFAA group exercise instructor. In her free time, she loves running, reading, writing short stories, and blogging at michellemeltoncox.com.